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USDA reference food

Greens with ham or pork

1 cup of greens with ham or pork (144 g) has 70 calories, 7g of protein, 2g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2706759). It is one of 7 USDA descriptions of greens.

FoodData Central 2706759, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (144g)
Amount per serving
Calories70
% Daily Value*
Total Fat 2g3%
Saturated Fat 0g2%
Trans Fat not declared
Cholesterol 10mg3%
Sodium 530mg23%
Total Carbohydrate 7g2%
Dietary Fiber 5g19%
Total Sugars 1g
Includes Added Sugars not declared
Protein 7g14%
Vitamin D 0.1mcg1%
Calcium 300mg23%
Iron 1.6mg9%
Potassium 440mg9%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g
4.9g
more than 38% of 8,218 USDA reference foods
Calories per 100 g
47
more than 13% of reference foods
Fiber per 100 g
3.6g
more than 83% of reference foods

What a portion gives you

Fiber 5g19%
Protein 7g14%
Potassium 440mg9%
Calcium 300mg23%
Iron 1.6mg9%
Sodium 530mg23%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2706759); FDA Daily Values, 21 CFR 101.9.

Also rich in

  • Vitamin K524 µg in 1 cup (144 g), 436% of the Daily Value
  • Vitamin C58 mg in 1 cup (144 g), 65% of the Daily Value
  • Vitamin A320 µg RAE in 1 cup (144 g), 36% of the Daily Value
  • Folate94 µg DFE in 1 cup (144 g), 23% of the Daily Value
  • Riboflavin0.3 mg in 1 cup (144 g), 23% of the Daily Value
  • Vitamin B60.3 mg in 1 cup (144 g), 16% of the Daily Value
  • Selenium7.8 µg in 1 cup (144 g), 14% of the Daily Value
  • Vitamin E2.1 mg in 1 cup (144 g), 14% of the Daily Value
  • Niacin2.2 mg in 1 cup (144 g), 14% of the Daily Value
  • Copper0.1 mg in 1 cup (144 g), 14% of the Daily Value
  • Thiamin0.2 mg in 1 cup (144 g), 14% of the Daily Value
  • Magnesium43 mg in 1 cup (144 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2706759), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 37% carbohydrate, 25% fat and 38% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 gThis foodShare with less
Calories47.013%
Protein4.91 g38%
Total fat1.41 g31%
Carbohydrate4.68 g43%
Fiber3.60 g83%
Total sugars0.84 g46%
Sodium370 mg77%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (144 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein7.07 g4.91 g14%
Total lipid (fat)2.03 g1.41 g3%
Carbohydrate, by difference6.74 g4.68 g2%
Energy67.7 kcal47.0 kcal
Alcohol, ethyl0 g0 g
Water125 g86.8 g
Total Sugars1.21 g0.84 g
Fiber, total dietary5.18 g3.60 g19%
Cholesterol10.1 mg7.00 mg3%
Fatty acids, total saturated0.40 g0.28 g2%
Fatty acids, total monounsaturated0.46 g0.32 g
Fatty acids, total polyunsaturated0.59 g0.41 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca295 mg205 mg23%
Iron, Fe1.58 mg1.10 mg9%
Magnesium, Mg43.2 mg30.0 mg10%
Phosphorus, P105 mg73.0 mg8%
Potassium, K436 mg303 mg9%
Sodium, Na533 mg370 mg23%
Zinc, Zn0.72 mg0.50 mg7%
Copper, Cu0.12 mg0.086 mg14%
Selenium, Se7.78 µg5.40 µg14%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol2.88 µg2.00 µg
Vitamin A, RAE320 µg222 µg36%
Carotene, beta3,783 µg2,627 µg
Carotene, alpha8.64 µg6.00 µg
Vitamin E (alpha-tocopherol)2.10 mg1.46 mg14%
Vitamin D (D2 + D3)0.14 µg0.10 µg1%
Cryptoxanthin, beta33.1 µg23.0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin6,918 µg4,804 µg
Vitamin C, total ascorbic acid58.3 mg40.5 mg65%
Thiamin0.16 mg0.11 mg14%
Riboflavin0.30 mg0.21 mg23%
Niacin2.22 mg1.54 mg14%
Vitamin B-60.28 mg0.19 mg16%
Folate, total93.6 µg65.0 µg
Vitamin B-120.072 µg0.050 µg3%
Choline, total26.6 mg18.5 mg5%
Vitamin K (phylloquinone)524 µg364 µg436%
Folic acid0 µg0 µg
Folate, food93.6 µg65.0 µg
Folate, DFE93.6 µg65.0 µg23%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00.0043 g0.0030 g
SFA 14:00.013 g0.0090 g
SFA 16:00.28 g0.20 g
SFA 18:00.088 g0.061 g
MUFA 18:10.42 g0.29 g
PUFA 18:20.29 g0.20 g
PUFA 18:30.28 g0.19 g
PUFA 20:40.012 g0.0080 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.024 g0.017 g
PUFA 18:40 g0 g
MUFA 20:10.0072 g0.0050 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10.0072 g0.0050 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 2706759: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat greens

USDA lists 7 preparations of greens. The greens page puts them side by side, per 100 g and per portion.

Compare every greens preparation

Next questions

Sources for this page
USDA FoodData Central
this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims
the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov